Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Warm up:

Four Rounds of: work/rest intervals as set on Gym Boss Timer.

Timed intervals are:

30/30, 30/25, 30/20, 30/15

OHS w/PVC
push ups
back extension
sit ups
rower
pull ups or ring rows
Samson stretch R/L

After four rounds of this the real fun begins!!

Hammer it out!!!!

2000 meter time trial on the rower
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